We're going to begin seated,
Hips stacked on your heels.
Inhale and reach your arms up high.
Interlace your fingers,
Flip your palms towards the ceiling.
Inhale and exhale.
Round through the spine.
Inhale.
Exhale.
Inhale one last time.
And release your left hand to the mat and take a side stretch to the left.
Exhale,
Right arm overhead,
Bicep to ear.
Inhale and sweep your right arm forward and place your hand on the mat,
Reaching your left arm overhead,
Bicep to ear.
Sweep your left arm forward,
Round through the spine and place the hand beside you.
A side stretch to the left.
Again,
Sweep your arm forward,
Round through the spine.
Coming into a side stretch on the other side,
Bicep to ear.
We're going to do some gentle neck stretches.
Place your left fingertips to the mat and your right hand on your head,
Tilting your head to the right,
Feeling the stretch in the left side of the neck.
Breathe here.
Switch side and feel the stretch in the right side of the neck.
Stack your hips over your heels and interlace the fingers behind your back,
Opening up the chest.
Draw your fists down towards the mat,
Lift your gaze.
Now keep your fingers interlaced and start to fold forward.
Release your forehead to the mat,
Fists lift towards the ceiling,
Arms straightened and breathe here,
Feeling the stretch in the chest and in the shoulders.
Release your fists and lift yourself up to a seat.
Coming into a toe stretch.
Tuck your toes under and stack your hips over the heels.
Spine is straight.
If this is too much,
You can always lean forward,
Placing your palms on the mat.
Inhale and exhale.
Coming into a tabletop position,
Tapping your feet to release the tension.
Going to do a couple of rounds of cat cow.
So inhale to drop the belly,
Lift the gaze.
And as you exhale,
Round through the spine,
Bring your chin to your chest.
Again,
Inhale,
Lift the gaze and exhale,
Round through the spine.
Inhale,
Lift the gaze and exhale.
Send your hips back to stack over the knees.
Walk your hands forward for melting heart pose.
Relax your forehead on the ground.
Breathe into the chest.
Come into a seated position,
Hips stacked over your heels.
Inhale and reach your arms up and take a gentle side stretch to the right.
Place your right arm behind you,
Left hand on the outside of your right knee.
Inhale,
Lift your arms up and twist to the other side.
Left arm behind you and right arm on the outside of your left knee.
Now reach your left arm across your body,
Hooking it with the right arm,
Feeling a stretch in the left shoulder.
On the other side,
Hook your right arm in front of your body.
Release your arms and take a couple of breaths here.
Thank you so much for joining me on the mat.
I will see you soon.
